One of the most essential things you can do to lower your risk of heart disease, the top cause of mortality in the US for both men and women, is to make good food choices. According to the government's recently published "Dietary Guidelines for Americans 2010,"
Americans should consume less sodium. It is generally advised to consume fewer than 2,300 mg of sodium each day. However, the maximum amount that Americans 51 years of age or older, African Americans of any age, and those suffering from high blood pressure, diabetes, or chronic renal disease should take is 1,500 mg.
The government estimates that about half the U.S. population is in one of those three categories. Packaged and Restaurant Food Schneeman, who heads FDA’s Office of Nutrition, Labeling, and Dietary Supplements, says one way to make sure you’re adhering to healthy guidelines is by using the nutrition labels on the packaged foods you buy.
When consuming processed foods or dining at restaurants, abide by these rules: According to the American Heart Association, about 80 million adults in the U.S. have at least one form of heart disease—disorders that prevent the heart from functioning normally—including coronary artery disease, heart rhythm problems, heart defects, infections, and cardiomyopathy (thickening or enlargement of the heart muscle).
Experts say you can reduce the risk of developing these problems with lifestyle changes that include eating a healthy diet.
But with racks full of books and magazines about food and recipes, what is the best diet for a healthy heart?
Food and Drug Administration (FDA) nutrition expert Barbara Schneeman says to follow these simple guidelines when preparing meals:
- Balance calories to manage body weight
- Eat at least 4.5 cups of fruits and vegetables a day, including a variety of dark-green, red, and orange vegetables, beans, and peas.
- Consume seafood, especially oily fish, in place of some meat and chicken.
- Consume whole grains, aiming for at least three 1-ounce portions daily.
- To replace solid fats, use oils.
- Make use of dairy products that are reduced in fat or fat free.
According to the government's recently published "Dietary Guidelines for Americans 2010," Americans should consume less sodium. It is generally advised to consume fewer than 2,300 mg of sodium each day.
However, the maximum amount that Americans 51 years of age or older, African Americans of any age, and those suffering from high blood pressure, diabetes, or chronic renal disease should take is 1,500 mg. The government estimates that about half the U.S. population is in one of those three categories.
Packaged and Restaurant Food Schneeman, who heads FDA’s Office of Nutrition, Labeling, and Dietary Supplements, says one way to make sure you’re adhering to healthy guidelines is by using the nutrition labels on the packaged foods you buy.
When utilizing processed meals or dining in restaurants, abide with following rules:
- Opt for lean poultry and meats. It is possible to bake, grill, or broiled it.
- When dining out, choose foods that are steamed, grilled, or broiled over ones that are sautéed or fried.
- Check the labels of products to find foods that are low in cholesterol, trans fats, and saturated fats. Polyunsaturated and monounsaturated fats, which are included in some fish varieties, nuts, and vegetable oils, should make up the majority of the fats in your diet.
- If you have not been told to limit your intake of potassium, look for foods high in potassium on product labels. Some of the effects of salt on blood pressure are mitigated by potassium.
- Select meals and drinks that do not have added sugar. Make sure added sugars are not among the first components by carefully reading the ingredient list. The ingredients mentioned first are those with the biggest amounts. Added sugars go by a number of names, including fructose, high fructose corn syrup, sucrose, glucose, and corn syrup. The entire amount of sugar is listed in the nutrition data on the product label.
- Choose dietary fiber-rich foods such as whole grains, legumes, and veggies.
Feel like getting creative in the kitchen? The National Heart, Lung, and Blood Institute has come up with dozens of delicious heart-healthy recipes—many in Spanish